15 Minutes To A Swimmer's Body

Welcome to the deep end. This is the fastest possible route to a V-shape
- by
Ian Taylor

23 Apr
2018

Getty Images

Swimmers are known for their V-Shaped torso, endurance and strength. The good news is that you can build swimmer muscle in the winter months, without freezing in the outdoor pool. Hit this gym routine to carve some serious swimming muscle.

Floor crawler

2 min

3 x 30sec

Straight in at the deep end: get down on your hands and knees, holding two dumbbells. Crawl forward, lifting the weights as you go. This simple move will torpedo fat, bringing your abs to the surface.

Crunch-press

3.5min

3 x 25 reps

This works your core and shoulders simultaneously. Lie on a Swiss ball, dumbbells at your hips. Push the weights overhead as you crunch up. Stabilising your body on the return will intensify the calorie cut.

Swimmer's band-pull

2.5min

3 x 14 reps

Attach a resistance band to a fixed point in front you. Bend forward and pull it toward you, elbows bent as if practising the front crawl. This hits you square in the lats and shoulders.

Renegade press-up

2min

3 x 10 reps

Sink into a press-up, hands on dumbbells. Follow each press-up with a one-arm row, alternating sides, to target your chest and back. The push-followed-by-pull movement will broaden your torso quickly.

Dumbbell swing

2min

3 x 12 reps

Now for a deep fat-burner. Bend your knees and hold a dumbbell between your legs. Swing it above your head, thrusting your hips. This should really fire your glutes; don’t let your arms do all the work.